j551 

13 

^■rv One-Portion 
M^ Food Table 



FRANK A. REXFORD 




Price, Fifteen Cents 



A 
ONE-PORTION FOOD TABLE 



BY 
FRANK A. IJEXFORD, B. S. 

Teacher of Biology 

Erasmus Hall High School 

Brooklyn. N. Y. 



SECOND EDITION 



iX^/y^o^MSU^ 



7 



1913 



hi3 



Copyright, 1915 

by 
Frank A. Rexforcl 

■b^ uanafef 

APR 20 19)5 



INTRODUCTION 

To the Second Edition 



The One-Portion Food Table is the re- 
sult of several years' experieitce with high 
school students in attempting to make the 
work on food and nutrition valuable, under- 
standable and interesting to the students and 
also to the families from which they come. 

The first edition was given out to satisfy 
a demand which arose among physicians, 
dietitians, hospitals and dietetic and domes- 
tic science schools. At the present time the 
table is working in all parts of the United 
States and is used by all manner of people 
who have learned or have been advised by 
their physicians to nourish themselves prop- 
erly. 

The computations were made from Bul- 
letin No. 28 (revised edition) of the office 
of experiment stations of the Department of 
Agriculture, "Diet List," Battle Creek Sani- 
tarium, Battle Creek, Michigan, and by 
teachers and students of biology in Eras- 
mus Hall High School, Brooklyn, N. Y., to 
whom thanks are due. 

The economy charts and the modified die- 
tary are added to aid thrifty housewives in 
intelligent marketing and feeding. 

3 



FOOD. 

Several definitions of food are on record, 
but when all is said and done the natural 
demand for food in the normal human body 
is two fold: (1) to keep the body in repair 
(i. e., furnish material to replenish the worn- 
out tissues), and (2) to provide heat and 
energy which the body must have for doing 
its work. 

^OOD STUFFS 
Proteid is building stuff and should be 
regarded only as such. The fat and carbo- 
hydrates (starches and sugars) both serve 
as licat and energy producers. Most of our 
cooked dishes contain all these substances 
and it is our problem to seek out and ar- 
range these concoctions so that they are 
received by the body in the proper amounts 
and proportions. 

APPETITE VS. BODY NEEDS 
A few hundred years ago appetite was 
more dependable than at the present time. 
Then men ate to live. Now, however, the 
appetite has been coaxed and coddled by 
delectable cooks and toothsome dishes until 
the original appetite has lost its identity and 
is in general a notorious degenerate which 
we gladly follow until we are forced by 
physical pain and misery to desert. 

DIETARY STANDARDS 

Several dietitians have established stand- 
ards which tell us iust how much of each 



hutrient an average man should have daily. 
These standards differ considerably, but all 
are necessarily based on the fact that a cer- 
tain amount of proteid is necessary daily, 
and, added to that proteid, a man must have 
enough fat and carl)ohydrates to give him 
the required amount of heat, energy or 
power commonly spoken of as fuel value. 
This fuel value is measured in calories, or 
heat units, the same as distance is meas- 
ured in inches or liquids in quarts. 

HIGH PROTEID VERSUS THE LOW 
PROTEID RATION 

A high proteid ration consists of three 
to five ounces of proteid daily, and enough 
fat and carbohydrates added to make up 
a total fuel value of 3.500 to 4,000 calories or 
units of fuel value, while the low proteid 
ration contains two to two and a half ounces 
of proteid, daily, and enough of the fat 
and carbohydrates to make up a total of 
2,500 to 3,000 units of fuel value. One dieti- 
tian states that he goes as low' as one ounce 
of proteid and 1,000 calories. These stand- 
ards are for an average man weighing 165 
pounds. 

LOW PROTEID RATION PREFER- 
ABLE FOR ADULTS 

The chief danger American people have 
to avoid is stuffing, or overeating. Very 
few of us are undergoing proteid starvation, 
v/hile, on the other hand, the most of us arc 
eating an excess of proteid and the fuel 

5 



value is poorly regulated. Professor Chit- 
tenden of Yale University has conducted 
some very extensive experiments on all 
sorts and conditions of men and has proven 
quite conclusively that these statements are 
correct. According to his experiments an 
average man may be sustained, gain strength 
and not lose weight on the low proteid diet 
previously mentioned. Another and more 
logical way of stating it, perhaps, may be 
this: 1-80 OF AN OUNCE OF PROTEID 
FOR EACH POUND A PERSON 
WEIGHS, AND ENOUGH OF THE 
FUEL FOODS ADDED TO MAKE UP 
A TOTAL OF 2,500 TO 3,000 CALORIES. 
Example: What should he the normal 
daily ration for a person weighing 160 
pounds who is engaged in moderate work? 
160 mulitiplied by 1/80 oz. equals 2 ozs. 
Such a person needs 2 ounces of proteid 
in twenty-four hours. Now at the same 
time the fuel column should total from 
2,500-3,000 calories. This fuel total may 
be obtained by increasing or decreasing 
the amount of energy-producing stuffs, viz., 
fat and carbohydrates. 

Individuals are able to accommodate 
themselves to fats and carbohydrates in 
such different proportions that we do not 
attempt to advise the number of ounces of 
each of these stuffs that the average person 
should take. We simply say that one should 
eat enough of the fuel foods in proportions 
which agree with him to bring the fuel value 
where it should be. 



RATION FOR GROWING BOYS AND 
GIRLS 

Boys and girls of school age present many 
difficulties in the way of rational feeding. 
Their needs are more in proportion to their 
size and weight than those of adults. They 
must have building stuff (proteid) enough 
to keep them in repair, and in addition to 
this they must have a goodly amount of this 
material to grow on, for, if they are normal 
and healthy, they are continuously adding 
new tissues to their bodies. They must also 
have a generous supply of energy stuffs 
because of their many activities. In Eras- 
mus Hall we allow the average growing 
child 2 to lYz ounces of proteid per day and 
enough of the fuel stuffs (fat and carbohy- 
drates) to bring the fuel value to 2,000- 
3,000 calories according to his activity. A 
boy on the football team requires more 
energy stuff than the girl whose chief exer- 
cise consists in playing the piano. The ten- 
dency of most children is to eat nearly dou- 
ble the amount of proteid they need and 
rather less of the fat and carboin-drates. 

DANGERS OF EXCESSIVE FEEDING 

More than two and onc-lialf ounces of 
proteid daily is injurious to the bod}', it 
would seem, since it cannot be used in re- 
pairing worn-out parts beyond that extent; 
and the waste matters formed by the ex- 
cess of proteid are uric acid and other 
poisonous substances, which, if cast into 

7 



the blood, are harmful and overwork the 
kidneys. 

Excess of carbohydrates is undesirable be- 
cause of the fact that this usually means 
an accumulation of fat in the body, 

HOW ARE WE TO KNOW? 

Professor Atwater (now deceased) of the 
United States Department of Agriculture 
did a most valuable work in the analysis 
of foods. Bulletin No. 28, revised edition, 
gives very complete analyses of foods and 
may be had for ten cents. Farmers' Bulle- 
tin No. 142, which is also very good, though 
not so extensive, may be had for the asking, 
and any public library can furnish a copy of 
Chittenden's Nutrition of Man. Most of the 
tables found in these books, however, are 
somewhat technical and not easily translated 
by the average reader. The table here given 
is a brief translation, which is really an at- 
tempt to let down the technical terms to the 
understanding of those who are interested. 

THE DAILY DIETARY. 

Even though it were advisable to live by 
the sample menus so plentifully given as 
suggestions to housekeepers, the variable 
conditions under which we live make it well 
nigh impossible to do so. It is feasible and 
practicable, however, to modify our present 
diet, if poorly balanced, to more nearly 
meet the natural needs of the body. It is 
unwise to make a sudden change in diet. 
8 



The better way is to faithfully take account 
of what one actualb^ eats each day for sev- 
eral days and strike an average; then grad- 
ually work toward the proper requirements. 
If too high in proteids, cut down on the 
foods which contain large proportions of 
proteids. If the calories do not total to the 
right amount, increase or decrease, as the 
case demands, the fats and carbohydrates. 

THE USE OF THE TABLE 

On page 28 is given a child's dietary taken 
at random from several thousands. The fig- 
ures giving the values of the different "food 
stuffs" and the fuel value were copied from 
the table and totalled. The results show 
that the child was getting Z.ll ounces of 
proteid per day and enough fat and carbo- 
hydrates to make the fuel reach 2,890 calo- 
ries. In this particular case the child was 
instructed to lower the proteid total to 2.5 
ounces and the fuel total to something be- 
tween 2,000 and 2,500 calories without dimin- 
ishing the number of dishes. The modified 
dietary is shown on page 29. 





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